Grilled chicken with roasted vegetables is an easy and healthy recipe that is gluten free and low carb. The marinate combines sweet, savory, garlic and lemon. Grilled over high heat bring out a smoky flavor making your taste buds wonder what extra ingredient they’re tasting.
This grilled chicken with vegetables recipe is naturally healthy and can be made healthier by omitting the cheese which isn’t needed for flavor in this recipe anyways. Today I’ll be teaching you how to make an Asian grilled chicken marinade. Below are some of the health benefits of eating chicken.
Grilled Chicken With Roasted Vegetables
Grilled chicken breast, zucchini, red peppers and asparagus topped with a honey balsamic dressing – this is SO good, I know you’ll be making this all summer.
HONEY BALSAMIC GRILLED CHICKEN AND VEGETABLES
Cooking vegetables on the grill is easy and the vegetables taste incredible when edges get all charred. The best way to do this is to purchase a grill pan (or two). You can also get a vegetable basket so the vegetables don’t fall through the grates. Then spritz the vegetables with a little olive oil and season with salt and pepper. They also sell disposable ones in the supermarket which also work fine.
For best results, get familiar with your grill. Some cook hotter in the back so keep that in mind when grilling and move things around accordingly.
HONEY BALSAMIC GRILLED CHICKEN AND VEGETABLES
273 Cals 30 Protein 13 Carbs 12 Fats
PREP TIME: 10 mins
COOK TIME: 15 mins
MARINATE TIME: 1 hr
TOTAL TIME: 1 hr 25 mins
YIELD: 6 SERVINGS
COURSE: Dinner
CUISINE: American
Grilled chicken breast, zucchini, red peppers and asparagus topped with a honey balsamic dressing – this is SO good, I know you’ll be making this all summer and nothing beats an easy summer dish made entirely on the grill so you don’t have to heat up your kitchen!
INGREDIENTS
- 1 1/2 lbs boneless, skinless thin sliced chicken cutlets
- 3 tbsp homemade pesto, or store bought
- 1 clove crushed garlic
- 1/4 tsp crushed red pepper flakes
- juice from 1/2 lime
- 2 tbsp olive oil
- 3 tbsp balsamic vinegar
- 1 tbsp raw honey
- kosher salt
- 1 lb asparagus, 1 bunch, tough ends removed
- 2 medium zucchini, sliced 1/4-inch thick
- 1 red bell pepper, seeded and sliced into strips
- olive oil cooking spray
INSTRUCTIONS
- Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.
- Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.
- Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
- Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.
- Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter, too with the veggies and pour the balsamic dressing over everything.
Grilled Chicken with Vegetables Recipe
Grilled Chicken With Vegetables Recipe is an easy peasy recipe made with the goodness of a popular favourite – grilled chicken.
Grilled chicken is a perfect recipe for the days when you don’t want to spend much time in cooking and yet want to eat something tasty and super healthy. It is a perfect dish to eat after your heavy workouts.
Serve Grilled Chicken With Vegetables along with a side of Creamy Garlic Mashed Potatoes Recipe, Whole Wheat Seeded Loaf Recipe slathered with Homemade Herb Butter Recipe to make a delciious dinner meal.
Cuisine: Indian
Course: Dinner
Diet: High Protein Non Vegetarian
Equipment Used: Hard Anodized Frying Pan / Omelets Pan
Prep in 10 M
Cooks in 15 M
Total in 25 M
Makes: 3 Servings
Ingredients
- 1-1/2 tablespoon Extra Virgin Olive Oil
- 250 grams Chicken breasts
- Salt , to taste
- 1 teaspoon Whole Black Peppercorns , crushed
- 1-1/2 teaspoon Dried basil leaves
- Ginger Garlic Paste , as required
- 1-1/2 teaspoon Red Chilli flakes
- 1 tablespoon Extra Virgin Olive Oil
- 1 Red Bell pepper (Capsicum) , chopped
- 1 Green Bell Pepper (Capsicum) , chopped
- 4 Broccoli , florets, chopped
- 6 Cherry tomatoes
- 1 Onion , sliced
- 4 Garlic , pounded
- 4 Baby corn
- 1-1/2 teaspoon Mixed Herbs (Dried)
- 1 teaspoon Whole Black Peppercorns , crushed
- Salt , to taste
How to make Grilled Chicken with Vegetables Recipe
- To begin making the Grilled Chicken With Vegetables recipe, firstly we will saute the vegetables.
- Heat olive oil in a skillet/stir fry pan. Add onion, pounded garlic and saute it for a minute or two.
- Next, add all the vegetables including red pepper, green pepper, broccoli, cherry tomatoes, onions and baby corns.
- Sprinkle some salt over it and cover the pan with a lid. Let it cook for 3 to 4 minutes more.
- Add mixed herbs and crushed peppercorn. Mix everything well and keep it aside.
- The next step is to prepare the grilled chicken.
- Take chicken breast and pat it slightly so it becomes flat and can be cooked evenly.
- Sprinkle salt, crushed black pepper, dry basil leaves and red chilli flakes and rub it properly on both side. Apply ginger garlic paste on the both the sides as well.
- Drizzle some olive oil on it and rub it with mixture. Make sure all these steps which are mentioned above, we need to apply it on both sides of chicken breasts.
- Heat olive oil in a skillet/stir fry pan, put chicken breasts on the hot pan and let it cook for 4 to 5 minutes.
- Now turn over chicken breasts and cook another side for 4 to 5 minutes.
- To check the chicken breast is cooked properly or not, cut it against the grain and from inside it should be white in colour and not pink.
- Serve Grilled Chicken With Vegetables along with a side of Creamy Garlic Mashed Potatoes Recipe, Whole Wheat Seeded Loaf Recipe slathered with Homemade Herb Butter Recipe to make a delciious dinner meal.
ASIAN GRILLED CHICKEN MARINADE
A quick and easy, no-mess dinner recipe, chicken and vegetables are marinated in an Asian inspired sauce before hitting the grill.
Whenever I don’t have a game plan for dinner, I always fire up the grill. Whether it’s my fast and easy grilled shrimp tacos or these Asian inspired grilled chicken and veggies, nothing is easier (or easier to clean!) than dinner cooked on the grill!
By keeping my pantry and refrigerator stocked with Asian ingredients like soy sauce, rice vinegar and ginger, I know that I can easily infuse any protein or vegetables with major flavor in 30 minutes or less.
Since it’s not always easy to source fresh ginger, I always have Gourmet Garden Ginger stir-in paste on hand in my refrigerator. The best part? The stir-in paste lasts up to 3 months when refrigerated!
These juicy, grilled chicken breasts are marinaded with soy, garlic, ginger and Chinese five spice powder. In case you’re doing the conversion, 1 teaspoon of garlic paste is equivalent to 1 garlic clove. Easy math, right?
For the veggies I like to keep the mess to a minimum and mix everything together right in a resealable plastic bag. This is a fun time to get the kids involved in the kitchen and let them help shake!
When you’re ready to cook dinner, I highly recommend a handy grill basket for keeping the veggies in place. As the onions and peppers cook they caramelize and turn golden brown and slightly sweet.
Right before serving, I like to garnish the entire dish with Gourmet Garden lightly dried basil or cilantro. These convenient resealable containers keep the herbs fresh for up to 4 weeks! That’s about 4 x as long as traditional fresh herbs.
What will you grill first? I’d love to hear from you.
Your fork is waiting.
Asian Grilled Chicken and Vegetables
5 stars average
A quick and easy, no-mess dinner recipe, chicken and vegetables are marinated in an Asian inspired sauce before hitting the grill.
PREP: 10 mins
COOK: 15 mins
TOTAL: 25 mins
Servings: –+
Ingredients 1/2x1x2x
Asian Marinaded Grilled Chicken
- 4 chicken breasts (boneless, skinless)
- 2 tablespoons soy sauce
- 2 tablespoons Nakano Natural Rice Vinegar
- 2 tablespoons Gourmet Garden Garlic stir-in paste
- 1 tablespoon brown sugar
- 1 tablespoon Gourmet Garden Ginger stir-in paste
- 1 teaspoon Gourmet Garden Chili Pepper stir-in paste
- ½ teaspoon salt
- ½ teaspoon Chinese five-spice powder
Asian Grilled Vegetables
- 2 bell peppers (any color, seeded and sliced)
- 1 large onion (thinly sliced)
- 2 tablespoons Gourmet Garden Garlic stir-in paste
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon Gourmet Garden Ginger stir-in paste
Garnish
- 1 tablespoon Gourmet Garden Lightly Dried Basil or Cilantro
Instructions
- In a medium bowl, whisk together chicken marinade: soy sauce through Chinese five-spice powder. Add chicken breasts and marinate in the refrigerator for 30 minutes or up to overnight.
- In a large resealable plastic bag, add all of the grilled vegetables ingredients (peppers through Gourmet Garden Ginger stir-in paste.) Seal tightly and toss well to coat evenly.
- When you’re ready to cook, pre-heat grill to high heat. Grill the chicken breasts 5-7 minutes per side, flipping once, or until thermometer reads 165 degrees or more.
- Grill vegetables in a grilling basket until tender and caramelized, tossing frequently, about 9-11 minutes. Serve with grilled chicken.
Nutrition
Serving: 1chicken breast and 1/2 cup veggies Calories: 356kcal Carbohydrates: 14g Protein: 51gFat: 10gSaturated Fat: 2gCholesterol: 145mgSodium: 1353mgPotassium: 1068mgFiber: 2gSugar: 7gVitamin A: 1930IUVitamin C: 84mgCalcium: 42mgIron: 1.7mg
Health Benefits Of Eating Chicken
The staple food of every non-vegetarian, chicken in any form, be it stew, soup or salad is great for your health. The most common poultry in the world, chicken has been domesticated and consumed as food for thousands of years and rightly so. The health benefits of eating chicken are enormous. It is not only a rich source of a variety of essential nutrients and vitamins, it is also reputed to be one of the safest meats available, as it is least associated with any kind of side effects. We list down five more reasons you should bite into your chicken more often.
1) Natural anti-depressant
We have long found comfort in having a big plain bowl of chicken soup, haven’t we? Chicken, like turkey, is high in amino acids, particularly tryptophan, which gives us the comforting feeling. In fact, if you’re feeling depressed, eating some poultry will increase your serotonin levels (a hormone which controls depression) in your brain, enhances your mood and reduces stress, as well as helping you to fall asleep.
2) High in lean protein
Chicken is one of the highest protein suppliers- and not just any protein. It’s full of lean proteins- which are the highest quality proteins and are extremely important for our body growth. These low-fat proteins also play an important role in assisting overweight people in losing weight quickly. As proteins are also known as the building blocks of muscles, chicken is also a great source if you’re looking for muscle build-up.
3) Keeps bone healthy
Chicken also contains phosphorous which, along with calcium, keeps your bones healthy. In fact, it is an excellent food source for men with weak bones. It is also rich in the mineral selenium that cuts the risk of developing arthritis at later stages of life. Want to kick some butt? Simple, eat chicken!
4) Protects against cancer
Eat the bird to keep cancer at bay! Chicken is rich in vitamin B3 (Niacin), a vitamin that is essential for cancer protection. One small serving of chicken can meet your niacin requirements for the entire day. The selenium in chicken is also believed to be protect against cancer.
5) Boosts metabolism
Vitamin B6 encourages metabolic cellular reaction, which means eating chicken will keep energy levels high while metabolism-burning calories can manage to keep you at a healthy weight level. If you are starting to feel a little tired, try eating some chicken to give your body a boost of nutrients, proteins and calories that will also keep your energy levels ringing.